Crusher CrossFit – Waconia – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
40 Seconds
Active Spidermans
Active Samsons
Push-up to Down Dog
100 Meter Wreck Bag Run
30 Seconds
Frog Hops
Reverse Lunges
Lateral Hops Over Bags
50 Meter Wreck Bag Run
20 Seconds
Easy Burpees
MOBILITY
Child’s Pose on Box: 1 Minute
Box Supported Ankle Stretch: 1 Minute
Skill/Strength
Warm-up (No Measure)
BURPEE BOX JUMPS
Lunge or Leap
Movement Prep
6 Burpee Box Step-ups (Low Box)
.
10 Small Hops
10 Tall Hops
.
3 Burpee Box Jumps (Workout Height)
PULL-UPS
How to Hold the Bar
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Pull-ups
WRECK BAG RUN
How to Get the Bag Up
Movement Prep
100 Meter Wreck Bag Run
DUMBBELL SNATCH
Meet in the Middle
Movement Prep
Each Arm:
3 Deadlifts
3 High Pulls
3 Strict Press
3 Dumbbell Snatches
Build to Workout Weight
6 Alternating Dumbbell Snatches
PRACTICE ROUND
1 Round
100 Meter Run
6 Dumbbell Snatches
50 Meter Wreck Bag Run
4 Pull-ups
3 Burpee Box Jumps
Metcon
Metcon (Time)
“El Niño”
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)
L1: 40/25
L2: 35/20
L3: 25/15
Scales:
-Reduce weight of wreck bag
-Reduce Pull-up Reps
Banded Pull-ups
Jumping Pull-ups
Ring Rows
15 Strict Pull-ups
-Reduce height of box on jumps
Mobility
Warm-up (No Measure)
Spend time with the lax ball rolling out calves, glutes, and hip flexors